Cut Calories and Enjoy Healthy Pizza with Smart Ingredient Choices and Recipes

Enjoying Pizza While Keeping an Eye on Calories

Pizza is a beloved food for good reason - it tastes amazing! The combination of cheesy, crusty, saucy goodness is hard to resist. However, with its high calories, fat, carbs, and sodium, pizza has earned a reputation as an indulgence you shouldn't eat too often.

But don't despair! With some simple tweaks and smart choices, you can still enjoy pizza without derailing your health goals. Keep reading to learn tips and strategies for lightening up your pizza and cutting back on calories.

Understanding Pizza's Calorie Content

To start, let's break down the calorie content of the basic components of pizza:

Crust

• Thin crust pizza (1/12 of a 14” pizza): 90 calories
• Thick, bready crust (1/8 of 14” pizza): 250 calories
• Cauliflower crust (1/4 crust): 80 calories
• Gluten-free crust: 150-200 calories

Cheese

• 1 ounce mozzarella: 85 calories
• 1 ounce feta: 75 calories
• 1 ounce Parmesan: 110 calories
• 1 ounce goat cheese: 75 calories

Sauce

• 1/4 cup pizza sauce or marinara: 30-60 calories
• 1/4 cup alfredo sauce: 180 calories

Toppings

• 2 ounces pepperoni: 140 calories
• 2 ounces Italian sausage: 115 calories
• 1 cup veggies (mushrooms, onions, peppers): 25 calories
• 2 ounces chicken: 70 calories

As you can see, crust and cheese tend to pack on the calories. Loading up with fatty meats like pepperoni and sausage boosts it even more. Veggie toppings provide volume with fewer calories.

Tips for Creating Lower Calorie Pizza

Now that you know where pizza gets its calories, here are some tips for keeping them under control:

1. Pick Thin Crust

Opt for a thin, crispy crust rather than thick, bready, pan or stuffed crust. Thin crust gives you the crunch you crave with a fraction of the carbs and calories. A thin whole wheat or multigrain crust adds fiber.

2. Load Up on Veggies

Pile those pies high with veggie toppings! Fresh veggies like spinach, tomatoes, onions, broccoli, mushrooms, peppers, zucchini and roasted eggplant will bulk up your pizza with lots of filling fiber and nutrients. This satisfies your appetite with fewer calories.

3. Go Easy on Cheese

Order light cheese or ask for half the usual amount. Concentrate cheese over just part of the crust rather than blanketing the whole thing. Sprinkle on flavorful but lower calorie cheeses like Parmesan or feta rather than full-fat mozzarella.

4. Use Leaner Meats

Load up on veggie toppings, and go easy on high-fat meats. A few pieces of pepperoni or sausage go a long way. Chicken, turkey sausage, or plant-based crumbles are leaner options. Or make your pie vegetarian.

5. Opt for Reduced-Fat Dairy

When making pizza at home, use reduced-fat or part-skim versions of milk, cheese and yogurt in your crust and sauce. They cut a decent amount of calories and fat without sacrificing too much flavor.

6. Pick a Lighter Sauce

Opt for tomato or pesto over thick, creamy alfredo sauce which packs in more calories and fat. Better yet, go sauceless and dip your crust in flavorful options like hummus, salsa, or Greek yogurt dip.

7. Avoid Appetizers and Sides

Fill up on salad first, then enjoy your slices. Pass on fried apps and dipping oils. Stick to water or unsweetened iced tea as your beverage.

8. Take Half Home

Restrain yourself and box up half the pizza when it arrives. You'll enjoy the same delicious meal while slashing calories in half.

Healthy Homemade Pizza Recipes

Making pizza at home gives you full control over the ingredients. Here are some delicious and nutritious recipes to try:

1. Cauliflower Crust Pizza

Ingredients:

• 2 cups riced cauliflower
• 1 egg
• 1/4 cup shredded mozzarella
• 1/4 cup grated Parmesan
• Italian seasoning
• Pizza or marinara sauce
• Veggie toppings

Directions:

1. Rice cauliflower and squeeze out moisture.
2. Mix cauliflower rice with egg, cheese, and seasoning.
3. Press into a pizza crust shape on a parchment lined baking sheet.
4. Bake until lightly browned, 10-15 minutes.
5. Top with sauce and veggies, bake 5 more minutes.

2. Greek Chicken and Veggie Pizza

A fresh and flavorful Mediterranean style pizza.

Ingredients:

• Whole wheat pizza dough
• 2 cups spinach
• 1 cup cherry tomatoes
• 1 chopped red onion
• 8 ounces chicken breast, cooked and shredded
• 1/4 cup feta cheese
• 2 tablespoons Greek yogurt
• 1 teaspoon lemon juice
• Olive oil
• Oregano, basil and garlic powder

Directions:

1. Preheat oven to 475°F.
2. Spread dough out on a baking sheet or pizza stone.
3. Top with spinach first, followed by tomatoes and onion.
4. Add shredded chicken pieces across pizza.
5. Mix together yogurt, lemon juice and seasonings and drizzle over top.
6. Sprinkle with feta cheese.
7. Bake 12-15 minutes until crust is browned.
8. Finish with a drizzle of olive oil and extra oregano.

3. Breakfast Pizza

A fun way to enjoy eggs, veggies and cheese for breakfast or brunch.

Ingredients:

• Pre-baked whole wheat pizza crust or flatbread
• 1/2 cup pizza sauce
• 4 eggs, whisked
• 1 cup baby spinach
• 1/2 cup mushrooms, sliced
• 1/4 cup onion, diced
• 1/4 cup bell pepper, diced
• 1/4 cup shredded cheddar
• Fresh basil

Directions:

1. Preheat oven to 400°F.
2. Place crust on a baking sheet and spread with sauce.
3. Top with scrambled eggs mixed with spinach and veggies.

FAQs

What are the most calorie-dense parts of pizza?

The crust and cheese provide the most calories per slice. Thick or buttery crusts and full-fat cheese like mozzarella pack the most calories.

What are some lower calorie substitutions?

Swap in thin crust for thick, use part-skim mozzarella or Parmesan instead of full-fat cheese, choose lean meats like chicken over sausage, and load up on veggie toppings.

Does homemade pizza have fewer calories?

Homemade pizza can have less calories if you use healthy recipes with thin whole grain crust, reduced-fat cheese and sauce, and lots of veggies. But takeout and delivery can also be low calorie if you choose the right toppings and crust.

Should I avoid eating pizza when dieting?

You don't have to avoid pizza entirely when watching your weight, just consume it in moderation. Having a 1-2 slice serving 1-2 times per week can work in most healthy eating plans.

What about the calories in pizza toppings?

Veggie toppings like mushrooms, onions, spinach, and peppers add lots of volume and nutrients with minimal calories. High-fat meats like sausage and bacon significantly drive up the calories per slice.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.